Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Angel Oak CrossFit – Strength & Conditioning Warm-up General Aerobic WU (No Measure) 2 Rounds @ Warm-up Pace: 200m Row/ 400m Bike 15 Hollow Rocks 15 PVC GMs 5 Strict Pull-ups/Ring Rows 10 Push-ups 10 Rev Lunges w/ Stretch 20 Band Pull Aparts 10 PVC OHS Strength Metcon (No Measure) 4 Sets:...
Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 500m row/1.2k bike B. FR Stretch + Hamstrings C. 2x: 5 Muscle Clean Pos 2, 10 FSQ, 10 RDL, 10 Hollow Rocks D. Clean Warm Up Weightlifting Power Clean + Hang Power Clean (5 sets) *build ea set *R 2:00 Metcon Metcon (AMRAP...
Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Close Grip Bench Press (5-3-1; 5-3-1) *second set heavier than the f...
Angel Oak CrossFit – CrossFit Warm-up AOCF WU 8 (No Measure) 4 Rnds: 1:00 bike/row 30s FR KBroll pecs Weightlifting Close Grip Bench Press ( EMOM9 3 @ 65%) *all reps at same weight Metcon Metcon (4 Rounds for reps) AMRAP5 8 Power Snatch (95/65) 20 walking lunges R: 2:00 AMRAP5 8 OHS 12 Abm...
Angel Oak CrossFit – Barbell Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike/400m Run b) 30/20/30 c) 5:00 mobility Weightlifting High Hang Clean + Low Hang Clean + Jerk (5 ) HHC = Pos. 1 LHC = just below knees Split Jerk*every 2:00 for 10 min *gently build *no misses Weightlifting Hang P...
